Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Energy	134% 3880kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	128% 41g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	76.5% 13g	761% 129g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 806g	162% 210g	130g per day for Men 19-50 years
Sugars	354% 257g	67% 48.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.14% 0.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	253% 96g	287% 109g	38g per day for Men 19-50 years
Protein	150% 84.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.68mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.82mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.5% 290μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	71.3% 10.7mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Calcium	65% 650mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	323% 26mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	676% 15.5mg	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	451% 3160mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	156% 2340mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 4.8 times more Vitamin B1, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 22.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 8.7 times more Selenium and 78 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 4.1 times more Calcium, 4.1 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 13.7 times more Omega 3, 3.8 times more Carbohydrate and 5.3 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Energy, 9.5 times more Fat, 4.2 times more Saturated Fat, 10 times more Omega 6 and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Roasted Almonds offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3